02 · LOWER BODY

LOWER BODY

Hinge, squat, carry. Built around the FlyBell's multi-grip — bulletproof knees, hips, and core.

  • Duration50 MIN
  • LevelINTERMEDIATE
  • FocusSTRENGTH
  • EquipmentFLYBELL SYSTEM (PAIR OPTIONAL) · MAT

How to run it. Lead with a bilateral strength piece, follow with unilateral work, then finish with loaded carries and core. Heavier than upper-body day — the FlyBell front rack is your hardest position; respect it.

Equipment. Run the whole session with the FlyBell — goblet-style on both handles for squats, two-handed for the hinge, single-side for the carries. Add a second FlyBell to load the front rack on both shoulders for heavier squats and lunges. When two are listed and you only have one, run it one side at a time.

  1. WARMUPOPEN THE HIPS2 ROUNDS · NO REST
  2. 01

    Goblet Squat

    10 reps · light

    Two-handed grip on the bottom side of handles, FlyBell at chest. Sit between the heels, knees track toes.

  3. 02

    Romanian Deadlift

    8 reps · light

    Two-handed grip on the FlyBell. Soft knees, hinge at the hip — FlyBell stays close to the thighs.

  4. 03

    Reverse Lunge

    6 reps/leg

    Goblet grip on one FlyBell. Step long, back knee just kisses the floor.

  5. BLOCK ASTRENGTH5 × 5 · 2 MIN REST
  6. 01

    Goblet / Front-Rack Squat

    5 × 5 · TEMPO 3-1-X-1 · REST 2 MIN

    One FlyBell? Goblet at the chest, two-handed bottom grip. Two FlyBells? Front rack on both shoulders, elbows up. Drive through mid-foot, pause one beat at the bottom of every rep.

  7. BLOCK BHINGE4 SETS · 90 SEC REST
  8. 01

    Romanian Deadlift

    4 × 8 · TEMPO 3-1-X-1 · REST 90 SEC

    Take the FlyBell two-handed in front of the thighs. Hinge at hip, FlyBell slides down the thigh — stop when you feel the hamstrings load.

  9. BLOCK CUNILATERAL · C1/C23 ROUNDS · 60 SEC REST

  10. Run both legs of C1 before moving to C2. Rest 60 seconds after C2, then repeat.

  11. C1

    Overhead Lunge

    10 reps/leg

    FlyBell above head, arms extended. Step long, vertical torso, drive through the front heel.

  12. C2

    Front-Rack Side Lunge

    8 reps/side

    FlyBell racked at shoulder toward each lunge. Sit into the working hip, other leg stays straight, foot flat. Push back to standing.

  13. BLOCK DCARRY + CORE3 ROUNDS · NO REST
  14. D1

    Suitcase Hold

    30 SEC/side

    FlyBell at your side, gripped on the top handle. Squeeze hard, stand tall — don't lean toward the load.

  15. D2

    Mountain Climber

    30 reps

    Hands on the FlyBell. Hips flat. Drive knees fast.

  16. FINISHER

    5-MIN AMRAP

    Five minutes, as many rounds as possible:
    5 goblet squats + 10 FlyBell swings + 15 mountain climbers.
    Score = total rounds + reps. Beat it next week.

BUILD THE BASE.

Run this twice a week for strength, or once a week as the heavy day in a 4-day upper/lower split.

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